Physical Activity
Research states cardiovascular disease (CVD) is the leading cause of death in the US. One third of these deaths may be preventable through lifestyle changes including diet and exercise.
USPSTF (United States Preventive Services Task Force) recommends behavioral counseling to promote healthy diet and physical activity in adults at high risk of CVD. (aafp.org)
Key limitating factors for lack of physical activity :
- Lack of Motivation.
- Lack of understanding or the knowledge of the benefits of being physically active.
- Lack of accessibility to the resources.
- Physical and Psychological limitations.
Benefits of daily physical activity :
- Reduces cardiovascular diseases.
- Helps fight Obesity.
- Improves mental health.
- Helps improve arthritis.
- Helps boost memory for people at risk for dementia.
- Helps with managing Fibromyalgia.
- Lowers Anxiety.
- Helps manage Depression better.
- Helps strengthen bones with conditions like Osteoporosis.
- Helps improve lung capacity in COPD and Asthma.
- Lowers stroke risk.
- Improves balance.
10 tips for improving your everyday physical activity:
- Self motivation.
- Find a partner to join you for your workout sessions.
- Join a Fitness club.
- Look for community websites and local newspapers for resources.
- Talk to your primary care provider for guidance.
- Look for benefits through your health insurance to use Fitness clubs for free of cost or at a discounted price. Call the insurance number on the back of your card for more information.
- If you have a mental health condition limiting your activity, talk to your mental health professional or your Primary Care Physician. The way to your physical health is through your mental health.
- If you have physical limitations try aquatic exercises. This is especially helpful for people with arthritis.
- Try indoor exercises if you dont have access to a fitness facility.
- Keep a journal for your everyday activity and write down how you feel each time after a good workout session.
The current recommendations for PHYSICAL ACTIVITY for adults are as follows:
- Engage in 150 minutes of moderate intensity aerobic activity per week.
- 75 minutes of vigorous intensity aerobic activity per week.
- Muscle strengthening activities that are moderate to high intensity and involve all major muscle groups at least twice per week.
Recommendations for children ages 3 through 5 years.
Be physically active throughout the day.
Recommendations for children and adolescents 6 through 17 years.
- 60 minutes or more of moderate to vigorous intensity physical activity each day.
- Aerobic activity: Walking, running or anything that makes the heart beat faster. At least 3 days a week.
- Muscle strengthening : At least 3 days per week.
- Bone strengthening : Includes activities such as jumping or running, at least 3 days per week.
- For more information visit www.cdc.gov.
Examples of different Aerobic Physical Activities and Intensities
Moderate Intensity
- Walking briskly (3 miles/hour or faster, but not race walking)
- Water aerobics.
- Bicycling slower than 10 miles/hour.
- Tennis (doubles)
- Ballroom dancing.
- General gardening.
Vigorous Intensity
- Race walking, jogging, or running.
- Swimming laps.
- Tennis (singles)
- Aerobic dancing
- Bicycling 10 miles per hour or faster
- Jump rope
- Heavy gardening (continuous digging or hoeing, where heart rate increases)
- Hiking uphill or heavy backpack.
To learn more about the guidelines visit: www.health.gov/paguidelines, www.cdc.gov.
Any activity is better than no activity.
- Take charge of your health.
- You are your best trainer.
- Train your mind and body to fitness goals.
- You can do it!